TOTAL BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Total Body Movements involve knee extension, hip extension, plantar flexion, and shoulder elevation. These movements incorporate all these joints at one time in a synchronized fashion and are typically the most sports specific by nature

OLYMPIC LIFTS

Olympic Lift variations are our Primary Total Body Strength Movement for Total Body Power. Olympic Lifts are a movement categorization utilizing exercises primarily derived for the sport of weightlifting. They are an excellent way to train with sub-maximal to maximal loads at a high rate of speed to fill a need relative to force production. Our system has a very complex progression to help teach the athlete a movement pattern which is often difficult to learn when first training. Again, we are training a sports specific athlete, not an Olympic weightlifter. Yet our system of age specific progressions has been very successful in training overall body strength, which carries over to successful sports performance.

Clean High-Pull

The Clean High-Pull is identical to the Clean Pull with the exception of a continued maximal upward pull of the bar with the arms following the extension of the body.

• Set-up: Address the bar on the floor, with your feet hip width apart, and toes pointed slightly out. Your weight should be balanced with the bar over the mid foot, and knees over the bar and pushed out. Take a clean-width grip, just outside knees, and arms straight. Your shoulders joint should be over the bar, trunk braced, back flat, with head and eyes facing forward.
• Start: Begin by Pushing the legs through the whole foot against the floor. Maintain balance over the whole foot, keeping the bar as close to the legs as possible. Maintain the same back angle until the bar reaches lower to mid-thigh. Then, open the hips explosively while driving vertically with the legs.
• Extend the entire body vertically. Don’t hyperextend your hips like an actual clean. But rather focus on vertical power and balance.
• At the top of hip extension, shrug shoulders up and back. Bend the elbows slightly to actively keep the bar against the body through the extended hip position.
• At full extension your heels will rise off the floor, with the bar traveling typically to chest height and elbows bent at 90°
• Continue to brace until the bar stops traveling upward. Return the bar to the floor under control while maintaining grip and foot position for the next rep.